Interactive Glycemic Index Chart

Use our searchable database to find the GI value of common foods. Filter by category or sort to find the best options for your diet.

Food Name	GI Value	GL / Serving	Serving Size	Carbs (g)	Category
Almonds	0	0	50g	6	Legumes
Walnuts	0	0	50g	3	Legumes
Cheese	0	0	50g	1	Dairy
Broccoli	10	0	80g	4	Vegetables
Mushrooms	10	0	80g	1	Vegetables
Cabbage	10	0	80g	4	Vegetables
Peanuts	13	1	50g	4	Legumes
Yogurt, plain	14	1	200g	10	Dairy
Spinach	15	0	80g	1	Vegetables
Tomatoes	15	1	120g	4	Vegetables
Lettuce	15	0	80g	2	Vegetables
Cucumber	15	0	120g	3	Vegetables
Cauliflower	15	0	80g	3	Vegetables
Bell Peppers	15	1	120g	6	Vegetables
Green Beans	15	1	80g	4	Vegetables
Zucchini	15	0	120g	3	Vegetables
Asparagus	15	0	80g	2	Vegetables
Eggplant	15	1	80g	5	Vegetables
Carrots, raw	16	1	80g	6	Vegetables
Soybeans	16	1	150g	6	Legumes
Cherries	22	3	120g	12	Fruit
Chocolate, dark	23	7	50g	30	Snacks
Kidney Beans	24	6	150g	25	Legumes
Grapefruit	25	3	120g	11	Fruit
Cashews	25	3	50g	13	Legumes
Barley	28	8	150g	30	Grains
Chickpeas	28	7	150g	25	Legumes
Dried Apricots	30	8	60g	27	Fruit
Black Beans	30	7	150g	23	Legumes
Lentils	32	6	150g	20	Legumes
Lima Beans	32	6	150g	20	Legumes
Yogurt, low-fat	33	9	200g	26	Dairy
Apricots, fresh	34	3	120g	9	Fruit
Milk, soy	34	3	250ml	8	Dairy
Apple, raw	36	5	120g	15	Fruit
Milk, skim	37	5	250ml	13	Dairy
Pear, raw	38	6	120g	15	Fruit
Navy Beans	38	10	150g	26	Legumes
Plum	39	5	120g	12	Fruit
Carrots, boiled	39	2	80g	5	Vegetables
Pinto Beans	39	10	150g	26	Legumes
Milk, whole	39	5	250ml	12	Dairy
Strawberries	40	3	120g	8	Fruit
Apple Juice	41	12	250ml	29	Beverages
Peach, fresh	42	5	120g	11	Fruit
All-Bran	42	6	30g	15	Grains
Orange	43	5	120g	11	Fruit
Chocolate, milk	43	13	50g	30	Snacks
Grapes	46	8	120g	18	Fruit
Green Peas	48	5	80g	10	Vegetables
Spaghetti, whole wheat	48	18	180g	37	Grains
Bulgur Wheat	48	12	150g	26	Grains
Spaghetti, white	49	20	180g	40	Grains
Muesli	49	8	30g	16	Grains
Pumpernickel Bread	50	7	30g	13	Grains
Orange Juice	50	13	250ml	26	Beverages
Mango	51	8	120g	17	Fruit
Banana, ripe	51	12	120g	23	Fruit
Ice Cream, regular	51	7	50g	13	Dairy
Corn, sweet	52	8	80g	15	Vegetables
Parsnips	52	7	80g	13	Vegetables
Steel-cut Oats	52	11	250g	21	Grains
Kiwi fruit	53	6	120g	12	Fruit
Blueberries	53	7	120g	14	Fruit
Quinoa, cooked	53	16	150g	31	Grains
Sourdough Bread	54	8	30g	15	Grains
Oats, rolled	55	12	250g	21	Grains
Potato Chips	56	14	50g	25	Snacks
Wild Rice	57	18	150g	32	Grains
Rye Bread	58	8	30g	14	Grains
Basmati Rice, white	58	22	150g	38	Grains
Papaya	59	7	120g	11	Fruit
Honey	61	12	25g	20	Snacks
Sweet Potato, boiled	63	15	150g	24	Vegetables
Coca-Cola	63	16	250ml	26	Beverages
Raisins	64	28	60g	44	Fruit
Beetroot	64	5	80g	7	Vegetables
Cantaloupe	65	5	120g	8	Fruit
Couscous	65	23	150g	35	Grains
Table Sugar	65	7	10g	10	Snacks
Popcorn	65	7	20g	11	Snacks
Pineapple	66	9	120g	13	Fruit
Crackers, wheat	67	12	25g	18	Snacks
Cake, angel food	67	19	50g	29	Snacks
Brown Rice, steamed	68	22	150g	33	Grains
Cranberry Juice	68	21	250ml	31	Beverages
Bagel, white	72	25	70g	35	Grains
White Rice	73	26	150g	36	Grains
Whole Wheat Bread	74	9	30g	12	Grains
Bran Flakes	74	13	30g	18	Grains
Graham Crackers	74	13	25g	18	Snacks
Pumpkin	75	3	80g	4	Vegetables
White Bread	75	11	30g	14	Grains
Shredded Wheat	75	15	30g	20	Grains
Watermelon	76	4	120g	6	Fruit
Donuts	76	17	47g	23	Snacks
Potato, boiled	78	23	150g	30	Vegetables
Gatorade	78	12	250ml	15	Beverages
Oatmeal, instant	79	17	250g	21	Grains
Cornflakes	81	21	30g	26	Grains
Rice Cakes	82	17	25g	21	Snacks
Pretzels	83	18	30g	22	Snacks
Potato, baked	85	28	150g	33	Vegetables
Potato, mashed	87	17	150g	20	Vegetables
Jasmine Rice	89	37	150g	42	Grains
Dates	103	42	60g	40	Fruit

Showing 106 of 106 foods